Health & Diet Tips

This Certified Health Coach’s Favorite Gluten-Free Products

Among the food sensitivities, intolerances, and allergies that the average consumer is aware of, gluten intolerance (Non-Celiac Gluten Intolerance [NCGI]) and celiac disease are among the top. The gluten-free product market therefore continues to see a massive increase, illustrated by a rise from 2.8% of all US food sales in 2013 to 6.5% only two years later [1]. Now, five years after that, the US gluten-free food market has a projected value of $1.8 billion [1].

Going Gluten-Free

 

While going gluten-free (GF) once meant being limited to unappealing substitutes, most markets now carry quite palatable and affordable gluten free options. With that said, not all products marked with a “GF” are created equal; think simple-ingredient alternatives versus high-sugar substitutes. In some cases, shifting from a traditional gluten-full diet to a gluten-free diet that contains high amounts of processed food might not improve health. The key when attempting to maintain a healthy, gluten-free diet is within the ingredients. Firstly, if you negatively react to gluten or have tested positive for celiac disease, seriously consider removing gluten from your diet and lifestyle. Next, if you also have sensitivities or allergies to other ingredients, please read entire labels carefully when choosing a GF substitute that works for you. Lastly, consider reaching for the sugar-reduced option. GF products often contain high amounts of sugar and starch to enhance palatability. But high amounts of sugar could lead to or aggravate pre-existing lethargy, gastrointestinal discomfort, poor glucose control or irritability symptoms, as well as induce weight gain. When the goal of a gluten-free diet is to begin a healthier chapter, high amounts of sugar or other additives may cause unexpected setbacks. 

 

The following table is a breakdown of common gluten-containing products, good GF substitute products on the market, and some recommended best GF substitutes and alternatives. This will allow you to make the gradual shift from glutenous to gluten-free with some added, realistic support. Once you feel more confident within your GF journey and want to expand your options, the “best” column will guide you further down multiple-allergen options, and provide plant-based alternatives to try out.

 

Gluten-Free Substitutes

 

 

Common Gluten-Containing Products

Good Gluten-Free

Substitute

Best Gluten-Free

Substitute

Gluten-Containing Grains[2]:


Wheat [including: Durum, Einkorn, Emmer, Kamut, and Spelt varieties], Barley, Rye, Triticale {a cross between wheat and rye}, Oats {in some cases}

Arrowroot, Corn [cornmeal, grits and polenta labeled gluten-free, Hominy], Rice {including wild rice}, Soy, Tapioca [cassava root]

Common Gluten-free flours: rice, soy, corn, potato


Product Suggestion: Bob’s Red Mill 1-to-1 Gluten Free Baking Flour

Amaranth, Buckwheat, Flax, Quinoa, Sorghum, Millet, Teff

More Unique Gluten-Free flour substitutes: bean flours [chickpea, lentil, etc.], nuts [almonds, cashews, pecans, walnuts, hazelnuts], seeds [flax, sesame, hemp, chia, sunflower]

Bread [3]

Schår Gluten-Free: Gluten-Free Sourdough Bread, Buns, and Rolls


O’Doughs Multigrain Sandwich Thins: Potato flour breads, that are vegan-friendly


Three Bakers: Great Seed Whole Grain, 7 Seed Bread: Best rice flour bread


Udi’s Gluten-Free: Tapioca flour breads, bagels


Rudi’s Gluten-Free Bakehouse: Variety of breads


Glutino: Variety of breads


Franz, Kroger, Trader Joes: In-house Gluten-Free breads at most major supermarkets

Happy Camper’s, Hemp Hemp Hooray Bread: Best certified organic, free from all major allergens and sugar-free.


Canyon BakeHouse Gluten- Free: Best soy free bread; plus dairy-, tree nut- and peanut- free bread, with “best” GF whole grains and seeds. *Not egg-free.


Little Northern Bakehouse Seeds + Grains Bread: Best bread for multiple allergies: gluten-, dairy-, egg-, soy-, tree nut- and peanut- free.


Outer Aisle Gourmet Cauliflower Sandwich Thins: Best Grain-Free wraps and bread thin substitute. Paleo- and Keto-friendly.

Pasta

Trader Joe’s Organic Brown Rice + Quinoa Fusilli: just 3 ingredients and holds up to cooking and leftovers


Tinkyada, Organic Brown Rice Pasta Spaghetti: great taste never turns mushy. Best for al-dente dishes.


Jovial, Organic Brown Rice Farfalle Pasta: bouncy texture.


Ancient Harvest, Spaghetti: quinoa and corn blend.


Cappello’s Fettuccine: Fresh pasta from all natural almond flour, paleo-friendly, grain-, and gluten-free.

Gluten-Free Protein Pastas:

Banza: chickpea based. All pasta varieties, mac+cheese

Ancient Harvest Protein: Lentil + quinoa based pasta.


Veggie Pasta Alternatives:

Spaghetti Squash

Spiralized Noodles:

Zucchini

Beet

Carrot

Sweet Potato


Seaweed [Kelp] Noodles

Pizza

Good GF Frozen Pizzas:

Amy’s Kitchen, Gluten-Free Frozen Pizzas: toppings variety, dairy-free options. Contains organic potatoes, rice flour, tapioca flour.

Glutino: Gluten-free pizza with brown rice, potato starch, tapioca.

Ian’s Natural Foods, French Bread Pizzas

Three Bakers: Gluten-free pizza with rice flour and tapioca starch

Better GF Frozen Pizzas:

Against the Grain Gourmet: entirely gluten-, soy-, corn-, and rice-free

BOLD Organics: Gluten-Free, Dairy-Free Pizza - ideal for vegans

Daiya: Gluten-, dairy-, and soy-free


Cauliflower-Crust Pizza Brands:

Caulipower

Outer Aisle, Plantpower Pizza Crusts and Wraps

Cookies

Alternative Source: Communion wafers

Enjoy Life, Gluten-Free Soft Baked Cookies


Glutino, Gluten-Free Cookies


Pamela’s, Gluten-Free Cookies


Tate’s Bake Shop, Gluten-Free Chocolate Chip Cookies


Schär, Gluten-Free Shortbread Cookies

Contain flour varieties other than standard rice/potato-flour base[4]:


Lucy’s Chocolate Chip Cookies: gluten-free oat, chickpea, and fava flours


Partake Foods, Sprouted Grain Chocolate Chip Mini Cookies: cassava, sprouted buckwheat, sprouted millet, and oat flours.


Simple Mills, Chocolate Chip Crunchy Cookies: almond, coconut, tapioca flours


Zema’s Madhouse Foods, Mini Chocolate Chip Cookies: gluten-free oat, teff, millet, and quinoa flours

Crackers

Blue Diamond Almond, NutThins Gluten-Free Crackers: rice flour and almonds


Glutino, Table Crackers: great saltine substitute


Ka-Me, Rice Crackers


Crunchmaster Multi-Seed Crackers: perfect blend of rice base, with quinoa, sesame, flax, and amaranth seeds


Schär, Gluten-Free Entertainment Crackers: also lactose-free + vegan

Mary’s Gone Crackers + Real Thin Crackers: certified organic, made with whole-grain brown rice, flax seeds, quinoa, and sesame seeds.


Saffron Road, Oven Baked Lentil Crackers: herby crackers packed with protein and fiber.


Simple Mills, Almond Flour Crackers: Gluten-, soy-, and grain-free; vegan//Paleo-Friendly


Hu Sea Salt Grain-Free Crackers: Made with almond, cassava, and coconut flour. Vegan//Paleo-Friendly

Cereal

[Cold or Warm]

Honey-Nut Cheerios


Nature’s Path Organic EnviroKidz Cereal, Peanut Butter Panda Puffs: organic corn puffs + real peanut butter coating; vegan.

Rice Chex


Gluten-free Oatmeal: Steel-cut or Quick-Cook Oats


Gluten-free granola:

Purely Elizabeth

Nature's Path Organic Superfood Breakfast, Qi’a: Made with Chia, hemp, and buckwheat; sugar-free + vegan.


Three Wishes, Grain-Free Cereal: high protein low sugar, with chickpea, pea protein, and tapioca.


Forager, Organic Grain-Free O’s Cinnamon: with cassava root, navy beans, and pea protein.


Morning Porridge Alternatives:

Teff and Amaranth porridge


Grain-Free Granola:

Wildway

Candies


Licorice,

Pretzel/Crispy containing,

Wafers/Graham crackers/Cookies ‘N Cream containing

Mars Bars

Jelly Belly’s [5]


Tootsie Rolls


Nestle’s:

Milk Chocolate Bars

Butterfinger Bars

Raisinets

Laffy Taffy

See’s Candies

Sour Patch

Welch's Fruit Snacks

Unreal Chocolates: Dark Chocolate Gems, Crispy Quinoa: fair-trade 72% vegan dark chocolate, reduced sugar.


Choco Nono’s: Vegan + allergen friendly chocolate candies


YumEarth, Organic Licorice, Strawberry: gluten- and artificial dye-free, vegan.


Cocomel Bites: dairy-free coconut milk caramels


Smart Sweets Candy: only 3g sugar per bag with prebiotic fibers + free from artificial sweeteners/colors

Beer [2]


Ale, Porter, Stout Malt + Malt Flavoring {typically barley derived/containing}

Gluten-Free Beer[6]:


Glutenberg, Blonde or American Pale Ale: with a millet + corn mix; pale ale is stronger + citrus notes


Lakefront Brewery, New Grist Pilsner: sorghum + rice, not overly sweet + sour


Redbridge Lager: smooth, slightly fruity,` sorghum-only


Apple/Fruit Hard Cider:


Redd’s Apple Ale


Stella Artois Cidre 


Angry Orchard Crisp Hard Cider


Crispin Pacific Pear Cider


Seattle Cider Company

Hard Kombucha[7]:


June Shine: brewed with honey and green tea; 6% ABV


Wild Tonic: brewed with honey, fruit, herbs, spices; ABV varies from 5.6-7.6%


Kombrewcha: made with organic ingredients, lower alcohol content - 4.4% ABV


Boochcraft High Alcohol Kombucha: Uses certified organic and fairtrade ingredients; 7% ABV


KYLA Hard Kombucha: Fuses the probiotics benefits and alcohol byproduct of their fermentation, low sugar; 4.5% ABV

Liquor


Whiskey, Bourbon, Scotch, Brandy, and unfiltered Vodka + Gin

Highly-distilled: Vodka + Gin


Tito’s Mule


Rum: Distilled from naturally GF sugars


Margaritas


Tequila: distilled from naturally


GF agave plant

La Croix + Tequila


Brandy: distilled from wine

Wine: Red, White, Rose


Hard Kombucha


La Croix + citrus + herb/fruit juice mocktail

Seasoning + Sauce


Soy Sauce

Cream Sauce made with a Wheat-flour Roux

San-J Gluten-Free Soy Sauce, Tamari


Sky Valley General Tso Sauce


Thai Kitchen Premium Fish Sauce


Walden Farms Ketchup

Bragg’s Liquid Coconut Aminos


Primal Kitchen, Organic and Unsweetened Ketchup


Primal Kitchen, Garlic Alfredo Sauce: gluten-, dairy-, soy-, and sugar-free. Made with cashews.

Cosmetics Used in and Around Mouth:

Lip Stick, Lip Gloss, Lip Balm - can be intentionally ingested;


Don’t use a product that contains[8]: Hordeum Vulgare (Barley), Secale Cereale (Rye Seed), Triticum Vulgare (Wheat Bran), Vitamin E (can be derived from Wheat), Tocopherols, Tocotrienols, Oats (unless labeled “gluten-free”)

Products labeled as gluten-free or gluten-free version:


Blistex: many GF varieties


Aquaphor


Burt’s Bees


EOS


BeeNakedBalm


La Lune Naturals



Other GF Lip Products [9]:

BITE Beauty

If abiding to a gluten-free + vegan diet, look for products that exclude beeswax and alternatively use candelilla wax:


Eco Lips


Hurraw!


Sun Bum


Soothing Touch



Gluten-Free + SPF:


Kiss My Face


Organic, Soy-, Corn-, and Petroleum-Free:


Beauty by Earth


Dr. Bronner’s


Earth’s Daughter


GF + Vegan Lipstick + Lipliner:


Red Apple Lipstick


Zu Zu Luxe

Gluten-Containing Makeup, Cosmetics, Oral Care, Body products

Gluten-free makeup brands for symptom-free cosmetic needs[9]:


Alima Pure, loose powders


Bare Minerals


Ecco Bella


E.L.F.


Lili Lolo; Mirabella Beauty: everything is GF except their BB cream // skin tint which contains wheat germ // protein


Glossier: full spectrum beauty line predominantly GF *with exception to a few wheat-based cleansers*


Spry, oral-care line


Tom’s, oral-care line

Gluten-free products made in completely GF facility and/or are vegan//cruelty-free[9]:


Afterglow Cosmetics


Gabriel Cosmetics


Pangea Organics: full spectrum skin-care line considered GF *with exception of Oatmeal Bergamot Bar Soap*

Other House-Hold Items:

Cleaners, PlayDough

Steer clear of product that contain [10]:

Tocopherols, Wheat {fermented grain extract, AMP isostearoyl hydrolyzed wheat protein, hydrolyzed wheat gluten, starch, PG-propyl silanetriol, hydroxypropyltrimonium, steardimonium hydroxypropyl protein/PVP crosspolymer, triticum vulgare, bran extract, PG-propyl silanetriol, triticum lipids, germamidopropyldi- monium hydroxypropyl, cyclodextrin, dextrin palm- itate and stearyldimonium- hydroxypropyl}, Wheat Germ Oil {wheat germ glycerides, disodium wheat germamido peg-2 sulfosuccinate, vitamin E, germ oil, triticum vulgare, triticum vulgare germ extract, wheat germ glycerides and wheat germ extract}, Barley derivatives {barley extract, samino peptide complex, hordeum vulgare phytosphingosine extract}

Soaps + Cleaning Products[10]:


Bounce


Mrs. Meyer’s


Method


Seventh Generation


Snuggle


Softsoap


Cascade Complete Dawn, gel + detergent


EO Everyone Soaps


Palmolive


Joy, dish soap


Kiss my Face, hand soap


Raw Sugar, hand wash + sanitizer


Tide, liquid + powder detergent


Trader Joe’s, hand soaps

GF, Vegan, Hypoallergenic Sulfate-, Paraben-, Phosphates-, Cruelty-Free:


Simple Truth


Sun & Earth


365: soaps, detergents, shampoo + conditioners, lotions


Desert Essence



Baby Care [11]:


Nature’s Gate


Boudreax’s Butt Paste


Johnson’s Kids, Natural 3-in-1


Baby Magic, Hair and Body Wash


Babyganics Baby, Shampoo + Body Wash


California Baby, Calendula Shampoo + Body Wash

Herbal + Nutritional Supplements

Drugs + Over-the-Counter Medications

While common allergens are often listed on medications and supplements, consult your pharmacist or double check the ingredient label for any hidden gluten sources

 



Keep in mind that this is not an exhaustive list. And unfortunately, there are still many hidden sources of gluten - so read labels carefully. When in doubt, “leave it out”: that is, until you can do some research to confirm the product in question is free of gluten, it would be best to not consume it. Overall, remember that no one diet is right for everyone. At Mymee you will not be prescribed a one-size-fits all diet, however we will work to uncover the right foods for you. 

 

Sources: 

[1] Statista Research Department. Topic: Gluten-free Foods Market. Statista. Published October 7, 2020. Accessed October 29, 2020. https://www.statista.com/topics/2067/gluten-free-foods-market/


[2] Mayo Clinic Staff. Gluten-Free Diet. Mayo Clinic. Published December 19, 2019. Accessed October 29, 2020. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530


[3] McGrane, MS, RD K, Hatanaka, RDN, L.D. M. The 10 Best Gluten-Free Breads of 2020. Healthline. Published October 16, 2020. Accessed October 29, 2020. https://www.healthline.com/nutrition/best-gluten-free-bread


[4] Dermer E. Best Packaged GF Chocolate Chip Cookies. Gluten Free & More. Published February 26, 2018. Accessed October 29, 2020. https://www.glutenfreeandmore.com/issues/the-best-packaged-gluten-free-chocolate-chip-cookies/


[5] Gluten-Free Candy List. Celiac Disease Foundation. Accessed October 29, 2020. https://celiac.org/gluten-free-living/gluten-free-foods/gluten-free-candy-list/


[6]Bruno A. 8 Gluten-Free Beers People Who Can’t Have Gluten Actually Love. SELF. Accessed October 29, 2020. https://www.self.com/gallery/gluten-free-beers-people-who-cant-have-gluten-love


[7] Harrison O. Hard Kombucha Is About To Be Huge — Here Are 7 Brands To Try. Accessed October 29, 2020. https://www.refinery29.com/en-us/hard-kombucha-brands


[8] Jane Anderson. 13 Gluten-Free Lip Balm Brands With Lip-Smacking Flavors. Verywell Fit. Published July 20, 2020. Accessed November 11, 2020. https://www.verywellfit.com/gluten-free-lip-balm-4174985


[9] Anderson J, Ludwig, MD E. 11 Makeup Brands That Offer Gluten-Free Options. Verywell Health. Published November 22, 2019. Accessed November 11, 2020. https://www.verywellhealth.com/gluten-free-makeup-brands-562443


[10] Children’s National. Gluten-free cleaning products | Children’s National. Rise and Shine by Children’s National. Published March 20, 2020. Accessed November 11, 2020. https://riseandshine.childrensnational.org/gluten-free-cleaning-products/


[11] Gluten Free Body Wash for Kids and Babies. The Celiac Diva. Published April 14, 2019. Accessed November 11, 2020. https://theceliacdiva.com/gluten-free-body-wash-for-kids-and-babies/
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